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How much magnesium do we need and how should it be taken?
Magnesium is an essential mineral for the health of the human being. It is one of the nutrients that has received the most attention in relation to physical activity or exercise. This is not surprising because magnesium is involved in numerous processes that affect muscle function, including oxygen absorption, energy production (ATP and phosphocreatine) and electrolytic balance (sodium, potassium and calcium).
This mineral is involved in muscle contraction mechanisms, nervous system functioning, cardiovascular health, glucose regulation, and antioxidant functions are attributed.
On the other hand, it also helps form proteins, bone mass and genetic material. In addition, it can also behave as a growth factor and a tissue regenerator that influences anabolism.
In this way, magnesium seems like a crucial element, both for health and for physical performance.
But, Is it known what are the sources of magnesium or in what foods it is possible to find it?
Where can you find magnesium?
Magnesium is found naturally in many foods, such as legumes, nuts, seeds, whole grains, green leafy vegetables, yogurt, milk and derivatives.
But sometimes the need for magnesium exceeds the amount ingested through food. Therefore, an extra specific contribution can be necessary, as in situations of thermal stress intense training, where the excretion of this mineral increases through sweat.
The current awareness of nutritional aspects, associated with covering the needs and consumption of supplements has revealed the influence of different dietary factors on the bioavailability of magnesium. Among the components that favor their absorption, proteins and amino acids should be mentioned, and among inhibitors or those that hinder their absorption phosphates, phytates and dietary fiber.
During these last years the bioavailability of different magnesium salts and the association with other elements that favor absorption, such as vitamin B6, have been studied. In this sense, there are different types of magnesium supplements in the form of salts, such as:
- Magnesium citrate
- Magnesium bisglycinate
- Magnesium gluconate
- magnesium sulphate
- Magnesium aspartate
- Magnesium lactate
- Mustle of magnesium
- Magnesium chloride
Magnesium bisglycence has a high absorption and optimal cell transport. It is aimed at reducing fatigue, improving sleep quality, maintaining the functions of energy and bone metabolism, allowing the balance of electrolytes, helping in protein synthesis, normal functioning of muscle contraction and nervous system.
In addition to the aforementioned effects, magnesium gluconate helps repair connective tissue cells.
How much magnesium is needed and how should it be taken?
Magnesium needs will vary depending on age and habits. An adult person with a level of moderate physical activity and a highly trained athlete, will need different doses of magnesium.
The recommended daily quantities for an active person will range from 250-330 mg of magnesium per day. However, an athlete who trains will usually increase his need by 380-500 mg of magnesium per day (intense and long training sessions or in heat environments, will require a higher dose of magnesium).
Magnesium can be taken in different ways, depending on the need:
- In situations of mineral deficiencies General, when seeking antioxidants in times of greater training or winter load, when the immune system tends to weaken, magnesium can be included in the daily supplementation plan. With a dose of 200mg per day, it helps to cover 50% of the daily need for magnesium.
- When a Relaxing and recovery effect, together with metalonin in sleep regulation processes, after competition trips in different time areas (Jet-Lag, in moments of high training with difficulties in reconciling sleep or after high intensity sessions at evening schedules. In this case, it is advisable to ingest 150 mg 1h before sleeping, along with melatonin and vitamin B6.
- If the need is determined by the Climatology, in heat and humidity situations, an extra contribution of electrolytes will be necessary. The contribution of magnesium before, during and after training or competition will be decisive both to avoid muscle cramps and to facilitate recovery.
- A few amounts are recommended between 20 mg thirty minutes before the heat exercise, during training or competition you can introduce reminders of 20 mg of magnesium every 30-60 ’minutes and at the end you can add another dose of 20mg, always accompanied by an optimal hydration with water. It would be a total of between 150-200 mg of magnesium.
- Finally, if the objective is to optimize the absorption of magnesium and obtain better benefits in terms of the effect "Regenerative"Thanks to its biodisponability and the help offered by other minerals and vitamins such as zinc and pyridoxin hydrochloride (vitamin B6), the magnesium that was made, in the form of magnesium bisglycence, with dose between 70-300 mg according to the above needs, will contribute to reduce fatigue, help the immune system, cell regeneration, avoid loss of mineral density. bone and even fight oxidative damage.
How does magnesium deficiency affect?
It is not usual to consume insufficient amounts of magnesium, since it is present in foods that are usually consumed regularly in the daily diet, but in specific situations of high training weeks and/or training and competitions in summer, magnesium insufficiency can cause numbness, tingling or muscle cramps and even seizures or irregularities in the heart rate.
These symptoms are exacerbated when the intensity and volume of the effort are greater, causing the decrease in performance and sometimes the abandonment of the session or competition, being able to put the health of athletes at risk.
Can excessive magnesium consumption be toxic?
The magnesium present in the foods consumed is usually harmless and easy to excrete. The excess of this mineral is easily eliminated in healthy people, through urine. It is recommended to adjust the dose of magnesium supplements well and not exceed the recommended limits according to age and need. Periodize the supplementation strategy with magnesium, will allow more control over the dose.
However, although hypermagnemia is unusual, poisoning with this oral mineral can occur with the abusive use of antacids, without medical prescription or by contamination of chemical reagents.
In this case, the symptoms would be very broad, from heart alterations, muscle contractility failures (including the heart), weakness, paralysis, etc.
These cases of toxicity have been observed in people with an associated pathology, either with kidney problems, greater with intestinal tract diseases or nervous system pathologies.
Thus, it is as a final recommendation for magnesium supplementation, the first step would be to evaluate the needs and objective pursued with its supplementation, then adjust the doses and the type of magnesium salt to be used and finally assess possible symptoms due to excess defect of the same, always under the supervision of a professional.
